Comparing Nutrients in 500 calories Navel Oranges VS Boiled Adzuki Beans

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled Adzuki Beans: 391g

Boiled Adzuki Beans have 2.6 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Navel Oranges or Boiled Adzuki Beans?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Navel Oranges	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	74.4% 97g	130g per day for Men 19-50 years
Sugars	120% 86.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	31.7% 23g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	75% 28.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.7% 347μg	118% 473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	44% 439mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.33mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	97% 2.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 235mg	94% 656mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	61% 2078mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	23.7% 877g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Boiled Adzuki Beans:

• Raw Navel Oranges have more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Boiled Adzuki Beans:

• Raw Navel Oranges have 4 times more Calcium and 3.4 times more Water than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 2.9 times more Copper, 5.9 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 2.8 times more Phosphorus, more Selenium and 8.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Adzuki Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 1.3 times more Carbohydrate than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 1.3 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Adzuki Beans have similar amounts of Energy per 500 kcal.
• Both Raw Navel Oranges as well as Boiled Adzuki Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.